How To Lose Belly Fat – Diet and Exercise!

In this guide we provide you with the our diet rules for losing weight and getting a flat stomach. We also provide advice on exercising for weight loss – at the end of the guide you will find several of our fitness workouts.
Of all the body changes that people wish to achieve, having a slim waist ranks at the top along with slimmer thighs (women) and bigger biceps (men). A relatively small number of people also wish to achieve on of the greatest fitness goals – the elusive six pack!

Combined with a fitness plan, these tips will speed up weight loss and get you in shape in no time. Not everyone wants a “washboard abs”, but if you just want to trim down some inches around the waist and get a flatter stomach, these tips can really help you.

Even just a thin layer of fat covering your stomach can be hard to shift. It takes a combination of strict diet and exercise to tone your abs. Patience and perseverance are the too most important tools!
Learning how to lose weight properly is the first step in permanently having a flat stomach.

The Health Benefits of Losing Belly Fat

Central obesity, which is mostly visceral fat (belly fat) with a thick layer of subcutaneous (skin) fat, is extremely bad for your health.
Losing this fat can greatly reduce the risk of developing serious health conditions in the future such as diabetes and heart disease. There is growing evidence that many chronic diseases are caused by poor lifestyle choices such as poor diet, excessive alcohol consumption, lack of exercise and smoking. We have discussed this topic in greater detail here.
However, most people wish to lose it simply because they want to have a fitter looking body.

The Diet Rules: “Fat burning” Foods

1. Healthy Foods

Eating more of these foods, when combined with a calorie restrictive diet and exercise, helps to burn all types of fat, including belly fat.

1. Oily fish
2. Vegan soups
3. Beans and lentils
4. Whey protein
5. Oats – especially good for breakfast
6. Cottage cheese
7. Bananas
8. Lean meat
9. Eggs
10. Grapefruit

Try to include these foods in your diet and you experience improved health and faster weight loss. For more advice on food read the section about healthy foods choices. It is not just healthy food though, you still have to control how much you eat (i.e., Calories).

2. Junk Food, Sugar and Fat

To lose belly fat you have to throw out the junk food. You are what you eat, so don’t eat junk. Do not keep junk food like cookies, chips, sweets and other similar products in your house.
Junk food and addiction to sugar is considered to be the greatest cause of weight gain today. If you do not have these bad foods lying around, you will not think about them and after sometime, you will break the bad eating habits.

Most weight loss plans provide excellent nutrition advice and motivational tips to help you keep your healthy diet on track and this is essential for losing weight. But, why is junk food so bad?
Mostly it is due to the high sugar content of junk food. Most junk food consists of refined carbohydrate and sugar, which when eaten quickly raise blood sugar levels, leading to reduction in fat burning and increase in appetite.

3. Eat Low GI carbohydrates

Consumption of carbohydrate is essential for losing fat, but there are good carbohydrate and bad carbohydrate.

Refined flours and the foods that they create, such as white bread, pasta, donuts, cakes and biscuits (yes, biscuits cause weight gain) should be avoided. They can cause bloating, poor digestion, and lead to accumulation of fat, which is the opposite of how to lose fat!
“Good carbs”, such as fresh fruits and vegetables, should be eaten instead.
Slow release carbohydrates are also beneficial, such as oats, brown rice, some pulses and sweet potato. A diet that takes most of its carbohydrate from fruits and vegetables, as opposed to refined flours, is healthier.

Our Low GI Diet eBook teaches how the glycemic index can help you to lose weight. Ideally granary or wholemeal bread should be eaten instead of white bread, and biscuits / cookies and cakes should be avoided.

Consuming too much carbohydrate can bump up your insulin level, which can slow down your metabolism (insulin stops the body breaking fat down).
Your body cannot metabolize too much carbohydrate at once because the body does not need so much energy at once.

The excess sugar from the carbohydrates will just turn into stomach fat.
For a more complete explanation of this process read our page, What Is Fat? Much research has shown that adopting the Atkins Nutritional Approach, i.e. a high fat/protein diet, is the way ahead to lose weight fast.

Avoiding carbohydrate increases the fat burning metabolism (lipolysis), which helps to reduce fat to get a flat stomach, and this is a key element to your diet plan.

Combining your meals with a good mixture of protein, carbohydrates and vegetables is a good way to lose belly fat. Your source of protein should be in the size of a deck of cards; the carbohydrates in the size of your palm and the major bulk of your meals should come from vegetables, ideally low GI vegetables.

4. Don’t Crash Diet to Lose Belly Fat

It is important that you avoid gimmicks and pills when try to lose weight. You need to make a lifestyle change and carry on eating a healthy diet and exercise after you lose weight.
Systems such as the Lemonade Cleanse / Maple Syrup Diet may aid fast weight loss initially but in the long-term there is a much greater risk of putting the weight back on again. Slow and steady is best.

5. Stop comfort eating

Try not to have late night snacks. The main problem with late night snacking is that there is not much activity done afterwards. People go straight to bed right after the late night meal because they are tired.
This results in high sugar levels in the blood stream and because no energy is being spent after the excess sugar turns into fat very quickly. You can reduce you hunger and food cravings by following a low glycemic diet.
Losing stomach fat requires a strict diet so avoiding hunger is essential. Late night snacking is often emotional eating and not eating to nourish.

6. Drink less alcohol

For men especially, alcohol can be a huge problem and cutting down on beer is often the quickest way to lose belly fat. Excess alcohol consumption can really give you a fat stomach. Have you seen people who are slim all over but have a beer gut sticking out? That is the effect of excess alcohol consumption.
It is important to decrease alcohol consumption if you drink a lot because frequent drinking (of alcohol) causes the accumulation of visceral fat.
Most of the additional the energy consumed through alcohol will be stored as visceral fat so if you want to lose weight fast then you need to stop drinking for a while.
You do not need to give up alcohol completely, but just drink in moderation. Do not drink everyday and limit yourself to just one glass of wine or one bottle of beer.

Calories Do Count!

Losing weight really does all come down to a calorie deficit. Even if you are reducing the empty carbohydrates and eating low GI vegetables and lean meats, you still need a calorie deficit to lose fat. Many people insist that it is not how much you eat but what you eat; this is only partly true and as we have discussed before, all diets are equally effective.

The basic rule of weight loss is that for every calorie deficit of 3500 Calories you will lose one pound of fat. This is because one pound of fat contains around 3500 Calories of energy.
To lose 2 pounds in one week you need a total calorie deficit of 7000 Calories, which is 1000 Calories a day fewer than your body needs. Note that this is not 1000 fewer Calories than you current eat; this figure is not important in the weight loss calculations.

The only people who lose significantly more are those who are extremely overweight – they can lose five to ten pounds in a week. For a daily deficit of 1000 Calories you need to follow a strict diet plan. Exercise will help, but diet really is the key.

Lifestyle changes

1. Sleep in the dark

Sleep research has shown that sleeping with a light on, even just a dim night light, is enough to cause changed to appetite.
Researchers found that subjects who sleep with a light on gain more weight, so turning out all the lights at night can help  you to lose belly fat.

2. Fitness and strength training

Exercise is vital for weight loss and long-term health. Exercising has an immediate effect on weight, in that as you exercise you burn energy (mostly glycogen stored in muscle tissue).
The body replaces the lost energy by breaking down sugar reserves in fat cells. This is why we lose weight (fat) when we exercise.
Exercise also helps build muscle and this means that your metabolism is raised permanently.
Finally, the more exercise you do, the fitter you get. The fitter you are, the more you can exercise and the more calories you burn.
If you do not know how to get started, find a fitness class, hire a personal trainer or learn from or guides. Below is our essential guides to exercising for fat loss.

What type of exercise aids fat loss?

1. Abdominal crunches: do they work?

In short – no, they do not. Crunches are done to develop the abdominal muscles. This will not cause your abdominal fat to melt away.

For that you need cardiovascular and full body workouts, not just crunches.
However, crunches are an important part of your overall fitness – a strong mid-section makes you more athletic, more stable and will help in many aspects of life in general.

2. What is the best exercise to lose fat?

The question that is so often asked. But it has now finally been answered by sports scientists; researchers from the Duke Uni Medical Center have found that aerobic exercise is more effective at burning visceral (belly) fat than weight training. Belly fat is the least healthy of fat; it causes diabetes, heart disease and some forms of cancer.

“Resistance training is great for improving strength and increasing lean body mass. But if you are overweight, which two-thirds of the population is, and you want to lose belly fat, aerobic exercise is the better choice because it burns more calories.” – Dr. Cris Slentz, Duke University Medical Center, 2011.

However, many fitness instructors and personal trainers get excellent results from a combination of cardiovascular and resistance training.
One theory is that by performing a variety of different exercise you activate more metabolic pathways which can speed fat loss – you literally lose belly fat faster.

One big advantage of doing some resistance exercise as well as cardiovascular is that you can exercise more. If you are unfit and have not exercised in years, or decades, it is often easier to do a longer session in the gym on resistance machines than it is to perform intensive cardiovascular exercise for the same duration.

3. Short and intensive weight loss solutions

If you have left it almost too late to lose weight, then follow the OLB 7 day exercise and diet plan to help you lose as much weight as possible in one week.

4. Stomach exercises for firmer abdominal muscles

Remember to do intensive cardiovascular workouts, compound weight training, and control your calories intake first, then target your abdominal region with some of these exercises.
Many of these exercises will help you to tone the muscles to help lose lower abdominal fat as well as build stronger and more visible abdominal muscle.
Eventually your belly will be in good enough shape to not require any aesthetic support.

5. Exercise frequently to lose belly fat

The key to losing fat is to exercise often. We suggest exercising at least 7 times per week.

If you can fit in 2 workouts a day all the better. Although sports research has indicated that intensive exercise is most effective, this new research suggests that really it is just a matter of burning more calories.
Whether you spring or walk makes little difference, so long as you do the work. Sprinting obviously burns calories quicker than walking but if you can only walk that just means is that you have to exercise for longer each day.

There are many exercise routines that will help you to get a 6 pack once you have lost all your fat. The most important thing is to combine different workouts. Weight training is essential, as building muscle speeds metabolism.

Intensive exercise, such as interval training and circuit training burns fat fast. Keep it varied, and you will lose weight. Remember that although stomach exercises will not help you to lose fat, they will help to tone the mid-section and develop your abdominal muscles.

If exercise is simply not an option for you then you should read the section on How to Lose Weight which explains the role of food, hormones and fat loss. Although diet plays the most important role in losing weight and body fat, exercise really is essential.

Fortunately there are some fitness and weight loss plans that are tailored to help people lose fat. We have many workouts in our fitness section.

There is really no single “best exercise” to lose fat, what is important is that you do exercise on a regular basis and burn as many extra calories as you can.

A little belly fat is natural

The main purpose of visceral fat is to protect the vital internal organs and to lose all of it is to defy nature; this is why it is so difficult to achieve.
You can do it if you stay focused and work hard. The fat that surrounds the internal organs can be burnt off with intensive exercise. weight training and a sensible low sugar diet.

Texanet.blogspot.com provides many well structured diet plans which provide the best ways to lose fat. This really is the key to training your body how to lose fat.
There really is no one single trick to lose belly fat; you have to adopt multiple lifestyle changes to improve your diet, be more active and get fitter. It takes time, but it is never too late to get started. We are here to help.

We hope that you find our weight loss article useful. You should now have a good idea of how to lose belly fat. The trick now is to put this information into action. If you have any questions please ask below.

Easy Ways to Lose Weight

I know, I know, I don’t want to beat this chunky horse to death, but after yesterday’s post when I went on and on about how hard it is to lose weight and how it took me nearly two years, buckets of tears, and more than one program (Medifast is what I’m trying after also doing Weight Watchers, for the record, it works too), I don’t want you to get discouraged.

I challenge you to choose one of these tweaks to make every day this month and see if you don’t feel lighter, fitter, stronger, better!*

Easy Ways to Lose Weight: 10 Tips That Won’t Kill You but Will Make You Stronger

1.  Take the stairs.  All the way.  Half way.  Just down.  Whatever.
2.  Use a smaller plate.  Like the one you give your kids.
3.  Wait for seconds.  After you wolf down your first plate of food at the dinner table, you may be dying for more mashed potatoes.  But, take a beat.  Wait 15 minutes and see if you still feel hungry.  If you do, go for it.  But, chances are you will be over it once you give your belly time to realize it’s full.
4.  Slow your roll.  I know, all day you waited for this Philly cheesesteak sandwich and now it’s on your desk all hot and delicious and you really just want to smash your face into it.  Pump your breaks.  No, cut it in half.  Wrap that up and walk it back to the fridge.  Then sit down and SLOWLY savor the hot and delicious HALF of sandwich you have left.  If you really, really, really want to get up, walk all the way back to the fridge, warm up your other half, and eat it when you’re done, by all means, help yourself.  Just maybe high knees all the way to there and back as punishment (yes, even if you’re in your office, shoulda thought about that).
5.  Take exercise breaks.  At work? Close your door and spend your 15 minute break not stuffing chips in your gullet but doing a little lunging.  At home, grab the baby and hit the floor for some play time.  When The Dudes were little I’d lay on my back and lift them up above my head a dozen times, or put them on my legs and lift them.  They love it because they’re all, “Woohoo! I’m an airplane and mommy is talking to me and breathing hard in my face, she smells like lunch, yes!” and you get a work out.  No job and no baby?  Um, workout?
6.  Tell everyone about your weight loss and fitness goals.  Peer pressure and the desire to succeed while everyone is watching might prevent you from reaching for that first second donut at the staff meeting.  Support and accountability make everything easier.
7.  Stop eating kid snacks.  I used to blame The Dudes and their snacks for my inability to lose weight and eat healthy.  I told myself I had to have all of these snacks in my house for them and not eating them was just too hard.  Then I realized, uh, they don’t need crap snacks either.  Fruit and yogurt and veggies work for them too.  And, when they did desire a treat, I’d just make it something I don’t like.  Oatmeal raisin cookies for example.  Those.  I hate those.  But kids, love them.  They get a treat and I get to not be tempted by chocolate chip cookies.
8.  Write down what you eat.  It’s called food journaling and it’s designed to give you insights about your eating practices and keep you accountable.  And you can’t be a liar about it.  If you eat 16 of those oatmeal raisin cookies when you swore you wouldn’t, write it down.  Then, when you’re done in the bathroom, think about why you did that and how you can never do it again.
9.  Drink more.  Not wine.  Sorry.  Water.  Drink a full glass before every meal and when you start feeling like you need a snack.  You might just be thirsty.  And water also fills your belly.  Water not really your jam?  That’s cool, but pick a good alternative.  No sweet teas or grape sodas.
10.  Try meditating.  I didn’t get much about the topic out of my episode of Dr. Oz about meditating; it was 35 seconds.  But, what I did get was a spark of interest and Russell Simmons’ book, Success Through Stillness.  Chapter 9, “How Meditation Helps Your Body”, is all about how practicing meditation can reduce stress, alleviate medical conditions, and help you lose weight! He explains that meditating helps you become more mindful of the food you put in your body and more conscious of your choices, including those involving food.  Ruuuuuuuuuuuuuuuummmmmm

How to lose weight over night - I lose 100lbs

You know I am not obsessed with that number though. My motivation always was and always will be my health – but society is so obsessed with the number on the scale and people can’t see the changes to my health as much as they can see the changes of my appearance, so it is sometimes easy to talk about the number. People react well to a number.

Anyway, with this being a blog about my weight loss and health and everything I ate/eat to keep it that way, I have spoken in detail about how I lost the weight, but I thought it might be nice to condense it down into bullet points of what I did. Obviously there is much more too it than bullet points and this list is not intended to make it look easy (it definitely wasn’t), but it gives you an idea of all the changes that I made.
We all have to find what works for us, so just because all of these things worked for me doesn’t mean they will work for you. I tried a lot of things that worked for other people, but they didn’t work for me. It doesn’t make them all wrong. It comes down to trial and error.
Here goes……………

• Set myself small goals
• Made one change at a time
• I didn’t focus on losing 100lbs – I focused on losing 5lbs at a time
• I bought a Wii Fit so I could workout at home
• I went swimming
• Walked everywhere
• Did workouts during the breaks whilst watching TV
• I found workouts that I enjoyed
• I became aware of portion sizes
• Cooked healthier versions of the junk food that I loved
• I counted calories
• Found a balance with clean eating and still eating the things I liked
• I educated myself and read everything I could have health and fitness
• Signed up to weight loss forums/health and fitness Facebook pages and blogs
• I cut out processed food
• I started cooking everything myself
• I didn’t beat myself up if I ate something I shouldn’t or skipped a workout
• Fit my workouts in where I could – like doing squats whilst cooking
• Stopped making excuses
• Made sure I was sleeping enough
• Stopped being scared of lifting weights (they won’t make you bulky)
• Stopped dieting (it is a lifestyle, not a diet)
• Quit the artificial sweeteners
• Always had breakfast
• Switched to wholegrains
• Stopped saying “I can’t”
• Cut out the negative people in my life
• Ate more fruit and vegetables
• Listened to my body and rested when I needed to and ate when I was truly hungry
• Celebrated my success without food (a pair of shoes or a trip to the cinema)
• Worked out 5 days a week for 45 minutes to an hour
• Made sure I was drinking enough water (but not too much)
• Gave up fizzy drinks and only drank water and green tea
• Gave up alcohol for 3 months (it helped me cut out other bad habits too)
• Dealt with my emotional eating
• I made time for my workouts – I didn’t find time
• Always reminded myself there is no such thing as perfect
• Stopped comparing myself to other people
• Bought myself nice workout clothes so I felt good during my workouts
• Did some food prep for the week
• Planned some of my meals for the week
• Ate less calories than I was burning, but still made sure I was eating enough
• Took my body measurements each week to track my progress (kept me motivated)
• Snacked wisely
• Reminded myself that there was no end date. I was getting fit for life
• Started thinking more positively
• Started each day as a new day and left yesterday in the past
• Stopped seeing food as the enemy and stopped labelling it as good and bad
• Always changed my routine to keep my body guessing
• Made time to relax
• Made appointments for my workouts just like I would a meeting
• Put motivational quotes around my house
• Put up photos that motivated me
• Made sure there was plenty of fibre in my diet
• Ate lots of healthy fats
• Didn’t go back for a second portion of dinner
• Ate slower
• Did yoga – great for releasing stress and toning up
• Identified my eating triggers
• Bulked out pasta dishes with spinach
• Ate berries with my breakfast
• Got creative with salads
•  Added herbs and spices to boring clean meals
• Used my slow cooker a lot
• Still allowed myself the foods I liked, but in moderation and not all the time
• Tracked all my food (in the beginning)
• Was honest with myself – lying about what I ate to my food diary didn’t get me anywhere
• Limited animal fats
• Included protein with every meal
• Started reading the labels on everything I bought
• Stopped ordering pizza and fries to be delivered
• Never gave up (despite many falls and wanting to many times)

That list might seem like a lot, but like one of the first points says – make one change at a time. I didn’t do all of these things straight away and I learnt them along the way. Make changes that are going to make you feel healthy and stick with it. You are stronger than you give yourself credit for.

Amazing health benefits of beetroot

We have all seen our mothers and grandmothers talk about the all important root – beetroot. The purplish-red root is a well know antidote for anaemia in many Indian households. With the Romans relying on it to maintain their sexual health to Indians using it to treat conditions like anaemia and fatigue, the humble beetroot has been known to have multiple benefits. Here are some reasons you should include them into your diet:

Helps reduce blood pressure: According to the British Heart foundation, eating vegetables rich in nitrates could help reduce blood pressure drastically.

This statement was backed up by research done at the Queen Mary’s University in the year 2010. The research studied the relationship between beetroot and its effect on one’s blood pressure. Beetroot is a great source of nitrates, which when consumed, is converted to nitrites and a gas called nitric oxides. Both these components help to widen the arteries and lower blood pressure. Researchers also found that having just about 500 grams of beetroot every day reduces a person’s blood pressure in about six hours. Another important effect of beetroot was that on consumption, the higher the person’s blood pressure the greater the drop. 

Prevents plaque formation and reduces ‘bad’ cholesterol: Beetroot is known to contain large amounts of soluble fibres, flavanoids and betacyanin. Betacyanin is the compound that gives beetroot its purplish-red colour and is also a powerful antioxidant. It helps reduce the oxidation of LDL cholesterol and does not allow it to deposit on the walls of the artery. This protects the heart from potential heart attacks and stroke reducing the need for medication.

Is great for pregnant mums: Another amazing quality of the root is that it has an abundant supply of folic acid. Folic acid is important for pregnant mums and unborn babies because it is an essential component for the proper formation of the unborn child’s spinal cord, and can protect the child from conditions such as spina bifida (is a congenital disorder where the child’s spinal cord does not form completely and in most cases looks like it has been divided into two at the base). Beetroot also gives mums-to-be that extra energy boost required during pregnancy.

Beats osteoporosis: Beetroot is packed with mineral silica, an important component for the body to use calcium efficiently. Since calcium makes up our bones and teeth, having a glass of beetroot juice a day could help keep conditions such as osteoporosis and brittle bone disease at bay. Here’s some information on how you can prevent osteoporosis.

Keeps diabetes under check: For all you diabetics out there, fulfil your sweet craving with a little beetroot. Since it contains sugars, is fat free, low in calories and has a medium glycaemic index it is just what the doctor ordered. A medium glycaemic index means that it releases sugars very slowly into the blood. This property helps keep a person’s blood sugar levels low while satiating that sugar craving.


Treats anaemia: It is a common myth that because beetroot is reddish in colour, it replaces lost blood and is therefore good to treat anaemia. While this may sound a bit outrageous to many, there is a partial truth hidden in the myth. Beetroot contains a lot of iron. Iron helps in the formation of haemagglutinin, which is a part of the blood that helps transport oxygen and nutrients to various parts of the body. It is the iron content and not the colour that helps treat anaemia. Read more about the causes of anaemia.


Helps relieve fatigue: A study presented at the American Diabetics association’s conference stated that beetroot helps boost a person’s energy. They said that due to its nitrate content it helped dilate the arteries thereby helping in the proper transportation of oxygen to various parts of the body, increasing a person’s energy. Another theory was that because the root is a rich source of iron, it helps in improving a person’s stamina. Whatever the source, a pick-me-up at the end of a tiring day can be just what one needs.

Improves sexual health and stamina: Also known as ‘natural Viagra’, beetroot has been commonly used in a number of ancient customs to boost one’s sexual health.  Since the vegetable is a rich source of nitrates it helps release nitric oxide into the body, widening the blood vessels, and increasing blood flow to the genitals – a mechanism that medicines like Viagra seek to replicate. Another factor is that beetroot contains a lot of boron, a chemical compound that is important for the production of the human sex hormone. So the next time, ditch the blue pill and have some beetroot juice instead.

Protects you from cancer:  The betacyanin content in beetroot has another very important function. In a study done at the Howard University, Washington DC, it was found that betacyanin helped slow the growth of tumours by 12.5 percent in patients with breast and prostate cancer. ##  This effect not only helps in the diagnosis and treatment of cancers but it also helps cancer survivors remain cancer-free longer.


Beats constipation and keeps the stomach healthy: Because of its high soluble fibre content beetroot is a great laxative. It cleanses the colon and clears out the stomach helping in regularising one’s bowel movements. Here are a few home remedies to relieve constipation.

Boosts brain power and may treat dementia: A study performed by the University of Exeter, UK, showed that drinking beetroot juice could increase a person’s stamina by 16 percent, because of its nitrate content. Known to increase the oxygen uptake by the body, the study also found that because of this one factor, it could also help in the proper functioning of the brain and beat the onset of dementia. It has also been seen that nitrate when converted to nitrite helps in the better transmission of neural impulses, making the brain work better. Here’s how weight loss can help you to boost memory.

10 reasons to drink warm water with lemon and honey in the morning

We all have heard that drinking a glass of warm water with honey and lemon early in the morning is good for health. Some also believe that it might help in weight loss as well. If you are one of those people who are skeptical of most things, here are 10 reasons why drinking warm water with lemon and honey is great for your health.

Helps improve digestion:

 Lemon, honey and warm water combined help give your digestion an instant boost. Apart from the fact that the components of lemon stimulate your liver to produce more bile, lemon also helps your digestive system by adding to the already present acid and assists it in flushing out unwanted toxins. Honey acts as an antibacterial and beats any infections that might be present in your body. It also helps in the production of intestinal mucus which aids in the flushing out of toxins from the body. Read about yoga asanas that can help improve digestion.

Cleanses the stomach improving the functioning of the colon: Beats constipation : 

 In Ayurveda it is believed that we tend to have a buildup of toxins or ‘ama’ in our stomach. This product of undigested food, intestinal cells and dead bacteria often coats the inner lining of our stomach and is thought to lead to diseases. By drinking Lemon and honey in warm water the walls of the intestine – especially the colon – get stimulated; leading to the expulsion of this ama. If understanding Ayurveda is not your thing, allopathy describes it as a cleansing of the colon, which allows it to function much better. Thereby, helping your body absorb nutrients, get rid of toxins and stay hydrated. The build of toxins often lead the feeling of bloating. Here are  10 reasons for bloating you might not have known about.

This mixture is a great and almost instant remedy for constipation. 

It helps stimulate the bowels helping you pass motion. It also aids in the  production of intestinal  mucus, hydrates the colon and infuses water into dried stool. All this put together helps you pass motion easily. Read more about the other natural methods to relieve constipation.

Helps in cleansing the lymphatic system:

According to various deciplines of medicine a dehydrated lympthatic system is one of the leading causes of illness. Lack of water and essential fluids in the lymphatic system can make you feel sluggish and fatigued, lead to constipation, disturbed sleep, high or low blood pressure, stress and an all-round lack in mental function. The benefit of drinking this mixture early in the morning is that it helps hydrate your entire lymphatic system that not only beats all the above symptoms but also improves your immunity. You can find out about other foods that can boost yout immunity.

Gives you an instant boost of energy and improves your mood:

Feeling low and tired? This mixture is for you. The honey present the concoction acts as an instant energy booster – minus the calories. Water helps clear your mind by providing fresh blood to your brain, and lemon activates negatively charged enzymes in your stomach – a great way to combat positively charged enzymes that react with the food you eat adversely, leading to it being digested poorly. Moreover the scent of lemon is known to be a natural relaxant and can help uplift your mood. Read about yoga asanas that can help you beat stress.

Cleans your urinary tract and acts as a diuretic:Improves oral health: 

 Honey is a very potent antibacterial agent, that has the capability to beat a number of common infections. When mixed with lemon and water – two agents that act as excellent diuretics (agents that flush out water from your body) – this concoction is the best way to cleanse your urinary tract. For women who suffer from frequent UTI (urinary tract infection) this juice is a boon and is known to keep recurrent infections at bay.

The acidic nature of lemon combined with the innate properties of honey and water can help beat bad breath almost instantly. The lemon cleanses the mouth, activating your salivary glands and killing offensive bacteria. When added to honey and water, it help wash down bacteria and degraded food that is usually present in your mouth and throat early in the morning. Another reason for bad breath is the formation of a white film on your tongue (mainly consisting of decaying food and bacteria), this juice effectively gets rid of that film making your breath fresh – naturally. Read about other natural ways to beat bad breath naturally.

Increases your chances of weight loss:  

Apart from its properties of cleansing the stomach, lemon present in the mixture contains a type of fiber called pectin, that helps make you feel full and keeps cravings at bay. The warm water, honey and lemon  also creates a more alkaline atmosphere in your stomach helping  you lose weight faster. Want to lose weight? Here are all your questions about weightloss answered.

Can give you clear skin:

The benefits of lemon on your skin are aplenty, but apart from that, its cleansing action also helps in purifying your blood, also aiding in the production of new blood cells that acts as potent cleaning agents. The water and honey lend a unique restorative, antibacterial and collagen boosting properties to your skin as well. So, if having naturally glowing skin is your aim, have this drink is for you. Read about the amazing benefits lemon has on your skin.

Tips to make and drink this mixture:

You must drink this concoction first thing in the morning. You may choose to brush before you drink it, but it is recommended that you drink it without brushing or gargling. To make the mixture

Take a tall glass of warm (not hot) water, add the juice of half a lemon and one tea spoon of honey to it. Mix well and drink it quickly. Remember not to drink coffee or tea for at least one hour after drinking this mixture.

8 reasons why chia seeds are the new superfood!

hia seeds are either brown or black coloured whole seeds that have gained much popularity recently. These mighty seeds are not only power-packed with a brilliant nutritional profile but are also a must-have for reducing your waistline. Chia seeds are generally soaked in water and consumed after they swell up. They are tasteless by itself and can can be added to almost anything without altering the taste of the dish. In Hindi, these seeds are called sabja or even falooda (once they swell up). 
 

Benefits of chia seeds or sabja

Chia seeds have a balanced proportion of carbohydrates, protein and fats which makes them an excellent source of energy-boosting food. 

These seeds do not require any processing to be consumed. Unlike other seeds, chia seeds are absorbed by the body in the whole form and they can be eaten without any further preparation.

Chia seeds are a great source of dietary fibre. They provide 34g of dietary fibre per 100g and have a high soluble fibre content. This provides satiety and slows down the process of digestion which may prove to be beificial for diabetics.

They have omega-3 fatty acids which makes them heart healthy. They are a vegetarian powerhouse of monounsaturated and polyunsaturated fatty acids that helps fight inflammation and ward off cardiovascular disease, arthritis and ageing. They are also a great protein source for vegetarians. 

These seeds when soaked in water, take up water to expand and form a gel-like substance. This gel on consumption can keep you hydrated for a long time. This swelling capacity helps the detoxification and cleansing of toxins from your body.

Chia seeds being low in calories and supplier of soluble fibre, healthy fatty acids and high protein makes for a must-eat food for people on a weight loss regime.

They are also a great source of vitamins and minerals like vitamin C,iron, calcium, magnesium and zinc.

These seeds keep your skin glowing radiantly and promote healthy hair and nail growth.

How to use chia seeds

Chia seeds can be added to almost everything from your breakfast menu to your dessert. Kickstart your day by adding chia seeds to your oatmeal or add chia seeds to your juices or smoothies. They can be a great addition to your puddings and muffins giving it a texture twist as well as making it nutritious. Sprinkle it on top of your salads, yoghurt or sandwiches to add that extra crunch.

3 easy home remedies to reduce cholesterol levels

I am a 55-year-old man and have high cholesterol. I have had a bypass surgery in 20011, and now regularly exercise five times a week. I am 174 cm tall and weight 74 kg. Although I am extremely cautious about my diet and exercise, my cholesterol levels don’t seem to be reducing. Can you tell me about some home remedies to lower my cholesterol?

Often even after trying everything possible, one’s cholesterol levels don’t seem to budge. While medication is one way, eating the right kinds of food also go a long way in bringing down the numbers. Here are three common foods that can actually help reduce your cholesterol levels.

Methi seeds: 

Fenugreek or methi seeds are a rich source of constituents known as steroidal saponins that help to reduce the body’s absorption of cholesterol coming in through the fat-rich foods we eat. To make the most of this food place methi seeds in a skillet and dry roast using medium heat for about two minutes, with constant stirring. Allow the seeds to cool and then powder; add one teaspoon of this powder to hot or cold water and drink this once or twice in a day. You could also sprinkle a little of this powder at the end of cooking vegetables in gravy if you do not mind the slight bitter taste it gives. Still wondering if you should try this wonder food? Here is some more proof:

Researchers also speculate that the saponins contained in methi may have a role to play in reducing the body’s production of cholesterol. This, along with the fibre present in the fenugreek seed coat makes methi a valuable weapon in the fight against high levels of cholesterol and triglycerides.

Flaxseed: Here is how you can use it: Grind flaxseeds and add the powder into your food towards the end of the cooking process. Although it will not be damaged by heat, the fiber present in the flaxseeds can absorb liquid and cause a thickening of the gravy if added early in the cooking process. Sprinkle a little flaxseed powder over breakfast cereals, cooked vegetables, or mix in with your chutney powder.

Also called linseed, flaxseed is a rich source of omega-3 fatty acids that have a protective action on heart health. Like fenugreek, these seeds also contain a lot of fiber and this binds with cholesterol, preventing its absorption. The regular use of flaxseed is said to prevent the arteries from hardening due to the deposition of cholesterol; it also helps reduce the risk of coronary artery disease and hypertension. Flaxseeds also have the effect of increasing the concentrations of apolipoprotein A1 which goes to form HDL cholesterol.

Onion:

 Onions contain a constituent called quercetin that is known to be a strong antioxidant; this means it can prevent the damaging effects of free radicals on human tissues. Researchers have linked quercetin of onions with increased levels of HDL cholesterol as well as low levels of LDL cholesterol. To help bring down your cholesterol levels, consume onion raw in the form of salads. Make a juice out of it by steaming and squeezing. If you can manage the raw smell of onion, just cut the onions without steaming and extract the juice and drink, or mix in a few other vegetables while juicing.

How flaxseeds can help control diabetes, heart disease

With the increasing emphasis on eating and living healthy, there has been a lot of talk about including flaxseed into one’s diet. This tiny, brownish, flat seed is packed with nutrients and could help eradicate a number of lifestyle diseases that are on the rise these days.

Flaxseed is considered healthy due to the fact that they contain Omega-3 fatty acids, also known as ‘good fat’, Lignans, rich in antioxidants and estrogen content; and Fiber. Here are a few ailments flaxseed can help fight:

Diabetes:

Lignans present in flaxseed, are known to improve the blood sugar levels in type 2 diabetics. A daily intake of flaxseed can help to maintain a normal blood sugar level over an extended period of time. Read more about tips to prevent diabetes.

Heart Disease:

Antioxidants in flaxseed help the heart due to their anti-inflammatory properties, blood pressure lowering effects and are known to normalize a person’s heartbeat. Flaxseeds also help to reduce the formation of plaque in the arteries and reduce the hardening of the arteries. They keep the LDL levels or ‘bad cholesterol’ levels under check and can beat conditions such as diabetes, obesity and heart disease.

Cancer

The high content of antioxidants and Omega 3 fatty acids protect against breast cancer, prostate cancer and colon cancer. The lignin content in flaxseed especially protects against tumours that are hormone sensitive eg: estrogen-sensitive breast tumours. Here are all the common questions about cancer answered by a specialist doctor.

Inflammation: 

The omega 3 fatty acids and lignans present in flaxseeds along with a component known as ALA (alpha-linolenic acid) have a dramatic effect on inflammation in the body. They work by blocking the release of inflammatory agents and are especially beneficial to patients who suffer from diseases such as arthritis, and Parkinson’s disease.

Hot Flashes

Hot flashes are a problem that is commonly associated with menopausal women. Its occurrence can be reduced with the inclusion on one tablespoon of flaxseed into their diet. According to a study, women who followed this regime showed a 57% drop in the occurrence and intensity of hot flashes. It is believed that the antioxidant properties in flaxseeds help to regularize the hormonal imbalance, leading to a drop in the occurrence of hot flashes. Here are some tips to deal with symptoms of menopause.

Tips to include flaxseeds in your diet:

You could start off by having one tablespoon of ground flaxseed powder every morning on an empty stomach, to get maximum benefits. Alternatively, add it to your energy drink or fresh juice. If you want to include it into your cooking, sprinkle one tablespoon of flaxseed powder on the dish you prepare. Remember not to put the powder directly into hot oil, because this can cause your dish to get an unusual flavour. The excess heat tends to deactivate the beneficial properties of flaxseed as well. However, like everything in excess is bad, so are flaxseeds. Experts recommend not more than 2 tablespoons should be consumed in a day.

Curry spices could help relieve hypertension — in rats that is

Indian medical researchers say they have successfully tested a blend of curry spices that lower blood pressure in lab rats, raising hopes for a natural and affordable drug to treat the chronic disease. S. Thanikachalam, a cardiology expert who headed the research, said his team had tested a mixture of ginger, cardamom, cumin and pepper — common ingredients in Indian kitchens — along with white lotus petals and others on the rodents.
‘We saw tremendous positive changes in rats induced with high blood pressure during our laboratory experiments,’ said Thanikachalam, who heads the department of cardiology at Sri Ramachandra University in the southern city of Chennai. ‘The drug was very effective in reducing the blood pressure and bringing down oxidative stress in rats,’ he told AFP. The study said the spices were successful at reducing renovascular hypertension, a secondary form of high blood pressure caused by a narrowing of the arteries in the kidneys.
Indians are genetically predisposed to hypertension with one in four people in cities suffering from the disorder, according to the World Health Organisation (WHO). Hypertension is mostly treated with modern pharmaceuticals but high costs and the possibility of side effects deter many from taking daily medication. The latest research is not the first time a curry ingredient has been associated with healthy benefits. In February 2011, scientists released a study suggesting a new hybrid drug tested on animals, made in part from the chemical in the yellow spice turmeric, could help regenerate brain cells after a stroke. Thanikachalam said the herbal treatment tried by his team, known as venthamarai chooranam, was a combination mentioned in ancient Indian literature. ‘It’s been passed on from one generation to the other. It’s just that it’s not been validated scientifically,’ he said.
The researchers want to expand the animal study to see if the herbal medicine works for chronic conditions before turning to human clinical trials, a mandatory step before any new drug can be brought to market. ‘We will be observing the rats in the long run and see if it sustains. Our goal is to develop a drug that is effective and cheap,’ he said.’ The results of the study were published in the June edition of the medical journal Experimental Biology and Medicine.

10 amazing health benefits of aloe vera

We have all heard about the amazing benefits aloe vera has for one’s skin and hair. But did you know that it can do wonders for your entire body? Right from aiding in proper digestion to helping you beat conditions like irritable bowel syndrome and constipation, aloe vera boasts of many benefits. 
 
Improves digestion:  Aloe vera is packed with nutrients and some of the most effective ones are the eight enzymes that it contains – aliiase, alkaline  phosphatase, amylase, carboxypeptidase, catalase, cellulase, lipase and peroxidase – all of which help immensely with digestion. These enzymes are the main components in the breakdown of sugars and fats, enhancing digestion and nutrient absorption. If indigestion is something you struggle with, then eating either aloe vera pulp or drinking its juice everyday can do you a great deal of good. This property of aloe vera also makes it a very potent antidote against IBS (irritable bowel syndrome) and acid reflux.

Is a great laxative: A very potent adaptogen (a compound that helps the body adapt to changes in the environment that affect the body’s functioning), aloe vera helps the body deal with stress and improves digestion by acclimatizing the body to dietary changes. Apart from that, it also increases the ability of your gut to absorb nutrients and digest foods – helping immensely in relieving constipation, the symptoms of IBS and acid reflux.

Rids your body of intestinal worms:  Aloe vera is known to be a great vermifuge and is very effective in killing worms within the stomach. The reasons for this is that it exhibits strong anti nematidal (worm killing) activity and helps maintain the balance of the natural flora within your stomach, helping it keep infections at bay.

Detoxifies your body: Made mainly of gelatinous material, aloe vera is a great way to help detox your body. This material when eaten, passes through your stomach and absorbs all the toxins. What’s more it even helps in the proper removal of these wastes as feces making sure none of the toxins remain in the body. In the practice of  Ayurveda, aloe vera is used as a compound to get rid of ‘ama’  or the toxic waste that commonly adheres to the intestinal walls and causes diseases.

Lowers cholesterol levels and protects your heart : A study published in the British Medical Journal found that beta sitosterol helps in reducing ones cholesterol levels, and aloe vera is packed with this compound. Apart from that, aloe vera also contains a large number of fatty acids that aid in the breakdown of fats in the body – helping in the overall reduction of cholesterol. All these actions also help improve circulation and regulates blood pressure, in turn protecting the heart from the ill effects of cholesterol.

Enhances the immune system: Aloe vera is rich in both polysaccharides and monosaccharides. Both these compounds when put together are highly effective in boosting your immune system by strengthening macropahges (white blood cells), which helps fight against bacteria and viruses.

Is an effective antioxidant : Packed with anti oxidants and adaptogens, aloe vera is great to beat oxidative stress. Not only does it boost your immune system and balance out all the bodily systems, but it also helps repair any damage due to stress and oxidation.

Acts an anti bacterial, anti fungal : Aloe vera’s active ingredients are sulphur, lupeol, salicylic acid, cinnamic acid, urea nitrogen and phenol prevent the growth of disease causing microorganisms and act as a strong antimicrobial agent helping in keeping infections at bay. These compounds are also very effective against fungus and viruses making aloe vera a very potent anti fungal, anti bacterial and anti viral agent.

Reduces joint inflammation and improves joint flexibility:  Packed with a large number of anthraqunones (compounds like aloetic acid and cinnamonic  acid) that are very effective in easing inflammation both internally and externally, aloe vera is highly effective in reducing joint inflammation. These anthraquinones when ingested help reduce the swelling caused due to various stomach disorders like ulcerative colitis, ulcers, acidity etc. and when applied externally work just as well on skin infections, burns and joint pain. Moreover studies have shown that the aloe vera can also help lubricate the joints making them less prone to pain due to arthritis and other joint disorders.

Improves skin health: Aloe vera is very soothing for the skin and does not cause any irritation. It’s anti-inflammatory properties help in treating blemishes, acne and other skin problems. A minor cut or wound, a burn or a rash can be effectively treated with aloe vera. The gel is extracted from the leaves of the plant and when applied to the skin, softens dead skin cells leaving the skin feeling soft and smooth upon regular use. It also delays visible signs of ageing like fine lines and appearance of wrinkles.

5 home remedies for mouth ulcers

Mouth ulcers can be quite painful and depending on their specific location in the oral cavity, often interfere with your ability to eat and speak. Often, these ulcers put in an appearance at times of extreme stress and the discomfort they cause only adds to your misery. Sometimes, such an ulcer indicates the deficiency of certain vital nutrients and therefore, taking multivitamin supplements can be useful; however, it can take a few days for the effects to start showing. In such situations, it is possible to find relief faster by using a few of these home remedies.

Remedies to Reduce Pain

If the mouth ulcer is causing a lot of pain, gently rub a small ice cube over the spot or rinse your mouth with ice-cold water. This won’t make the ulcer disappear, but it can help reduce the pain. Similarly, you could also chew on a clove bud (lavang) and direct the juice so generated to the area where the ulcer is located. The mild anaesthetic effect of the clove will reduce the pain you feel. To prevent the ulcerated area from getting infected, make it a point to rinse your mouth with a little salt water.

Tulsi

The leaves of the tulsi plant have amazing medicinal properties and one of the important actions of tulsi is as an adaptogen – a substance that aids the body to adapt to stress. Chew a few leaves of tulsi along with some water about three to four times every day. This will help the ulcers go away faster and also have a preventive action against their recurrence. (Read: Top 10 health benefits of tulsi)

Honey

Honey is a natural humectant – that is, it helps to retain moisture and prevent dehydration. It also helps reduce scarring and hastens the process of new tissue growth. This, along with its anti-microbial effect ensures faster healing of the mouth ulcer. You can either dab a little honey onto the mouth ulcer or mix in a little turmeric to make a paste that can be applied to the affected area.

Poppy Seeds

Poppy seeds – khus-khus in Hindi – are said to have a cooling effect on the body. According to Ayurveda, too much heat in the body manifests as mouth ulcers and therefore, poppy seeds are a good remedy to overcome this problem. Read how can you actually use poppy seeds to treat your ulcers.

Coconut

Dry coconut, coconut oil and coconut water are the three products of the coconut tree that are very useful in treating mouth ulcers. Drinking tender coconut water helps to cool the body down. Applying a little coconut oil directly onto the mouth ulcer or chewing some coconut (fresh or dry) helps to reduce pain and inflammation and this helps the ulcers heal faster. (Read: The coconut controversy – is it really all bad?)

Licorice

Called Mulethi in Hindi, Yashtimadhu in Sanskrit and Adhimadhuram in Tamil, licorice has several medicinal properties. Scientific studies have found that it contains ingredients with marked anti-inflammatory properties which are responsible for its action against painful mouth ulcers. Mulethi is available as stem pieces as well as in powder form. Rub the stem with a little water on a grinding stone and apply the paste to the ulcerated area. Or, if you buy the licorice powder, disperse it in some honey or medicinal quality glycerin and apply to the mouth ulcer. You can also mix a little licorice powder with turmeric into a glass of warm milk and drink three or four times in a day for good results.

Other Cooling Agents

In keeping with the logic that mouth ulcers are due to excess body heat, other substances with cooling properties can help get rid of them. For example, you could apply a little ghee directly to the ulcerated area, or drink a glass of butter milk two or three times everyday. Castor oil also has wonderful cooling property; apply a little oil to your scalp and the soles of the feet, allow the oil to soak in for a few hours and then wash with warm water using shikakai and reetha paste. Read additional benefits of castor oil for healthy hair.

Mouth ulcers left untreated generally go away in a week or so; with these home remedies, you can expect faster relief. However, if you notice an ulcer in the mouth that is persistently present although it does not cause you any pain, do not neglect it or try to treat it with home remedies beyond a few days. Make it a point to see a doctor soon because often, a painless mouth ulcer is one of the earliest signs of oral cancer. Read more about Oral cancer: Symptoms, diagnosis and treatment.

Garlic: A natural pill for a healthy heart

Being one of the most important organs in the body the heart is one of those organs that works non-stop. It circulates oxygen in the body and takes away the toxins produced, without which all other organs would shut down leading to death. So wouldn’t you like to take care of this organ? Well, there are some natural remedies that can help protect the heart, and one of them is garlic.

Garlic is known to protect the heart against cardiovascular problems like heart attacks and atherosclerosis. It protects and restores the elasticity of the arteries, saves the heart from damage due to the effects of free oxygen radicals, prevents the formation of blockages in the arteries due to its high sulphur content and reduces the chances of blood clots within the arteries.

Here is how you can reap its benefits

The best way is to crush two pods of medium sized garlic pods, and have it with warm water, first thing in the morning. Remember that you must be on an empty stomach. If you don’t want to try eating raw garlic, add it to your food. You can have it either as tadka or as a part of the meal itself.

In the end, garlic can be your heart’s best friend, along with regular exercise and a healthy diet  just remember to include garlic in your diet on a daily basis and watch your heart beat at its best!

Know your heart, love your heart

More and more Indians are falling prey to heart disease. There are various reasons for this including a sedentary lifestyle, genetic predisposition, pollution, smoking, drinking, a fatty diet and a general ignorance about what causes heart ailments. However, we at www.thehealthsite.com intend to fight that by covering every aspect of cardiovascular health including diet, expert advice, exercise, natural remedies, diagnosis and treatment, specific heart advice for women and more this month.

Top 10 home remedies for constipation

Constipation is a condition that can cause the person suffering from it a lot of trauma. Although constipation can be a sign of a bigger problem like we explained in our previous post,  if your  medical check up has cleared you of any serious conditions, you could use simple home remedies to relieve the discomfort. Here are a few of them  that can work wonders:

1. Triphala powder or Triphala  Churna, consists of three fruits - Amla or Indian gooseberry (read about the amazing benefits of amla), Haritaki (Chebulic Myrobalan) and Vibhitaki (Bellirica Myrobalan). It is a great laxative and helps to regulate digestion and bowel movements. You can either have one teaspoon with warm water or mix the powder with honey. Having this mixture either before going to bed or early in the morning on an empty stomach can relieve constipation almost instantaneously. The advantage of this powder is that it is not habit forming and a completely natural alternative to chemical laxatives. Read about other ways to beat constipation with triphla.

2. Raisins (kishmish) are packed with fiber and act as great natural laxatives. Soak a handful in water overnight and have them first thing in the morning on an empty stomach. This remedy also works wonders for pregnant woman, without the side effects of medication. Raisins are also known to be better energy boosters than energy bars, so using them not only gives your health a boost it also relieves constpation.

3. Guavas (amrood or peru) have soluble fibre in the pulp and insoluble fiber content in the seeds (find out why guavas are great for your health). They also help with the mucus production in the anus and with peristalsis (a series of contractions within the intestinal lining that helps the passage of food in the stomach). Guavas are also a natural way to boost your immunity, find out how.

4. Lemon (Nimbu) juice is recommended by most Ayurvedic practitioners as a quick and simple remedy for constipation. A warm glass of water with lemon and salt, first thing in the morning not only acts as a cleansing agent for the intestines, the salt content helps in quick and easy passage of stool. All you need to do is mix one teaspoon of lemon juice in a glass of warm water. Add a pinch of salt to the solution. Drink this juice on an empty stomach to relieve constipation. This juice also is a great way to detox your body. Read about a step-by-step guide to detoxing your body the Ayurveda way.

5. Figs (Anjeer), either dried or ripe, are packed with fiber and act as a great natural laxative. For relief from constipation, boil a few figs in a glass of milk, drink this mixture at night before bed. Make sure the mixture is warm when you drink it. Using a whole fruit for this purpose is much better as compared to syrups that are available commercially.

6. Flax seeds (Alsi) are known for their fiber content, and can very well help you when it comes to constipation. You can mix flax seeds in your cereal every morning or just have a handful with warm water early in the morning. Fiber is an essential addition to your diet, not only does it neat constipation it also keeps hypertension at bay, fights diabetes, staves off heart disease, fights off obesity and can reduce your risk of suffering from cancer.

7. Castor oil (Arandi ka tel) has been used for centuries as a sure shot remedy for constipation and has properties that can kill intestinal worms. If drinking a spoon of castor oil alone is not something you’d like to do, you could add a tablespoon of it in a warm glass of milk.  Have this mixture at night before bed to relieve constipation.

8. Spinach (Palak) have properties that cleanse, rebuild and renew the intestinal tract (read why palak can do much more for your body than relieve constipation)You can have about 100 ml of spinach juice mixed with an equal quantity of water twice daily. This home remedy is the most effective method to cure even the most stubborn cases of constipation. Read about why you suffer from constipation.

9. Oranges are not only a great source of Vitamin C but also have a large amount of fiber content (read why you should incude oranges into your diet). Eating two oranges every day, once in the morning and once in the evening can provide great relief from constipation. Read about what the best food sources for various vitamins are.

10. Seed mixtures with 2-3 sunflower seeds, a few flax seeds, til or sesame seeds and almonds ground together to a fine powder can help relieve constipation (read about how til or sesame seeds can benefit your all-round health). Have one tablespoon of this mixture everyday, for a week. You can add it to your salad or cereal every morning. This mixture not only provides the necessary fiber content to relieve constipation but it also helps in rejuvenating the intestinal walls.

Diet tips to avoid constipation:
In order to avoid and cure constipation, it is essential that you maintain healthy food habits. Here are a few changes you could make in your diet to cure constipation:

• Avoid foods that contain white flour like maida, white sugar and other processed foods. Read abou the food combinations that are bad for your health.
• Eat light regular meals, and make sure you eat at least 3-4 hours before you go to bed. Regular meals not only keep constipation at bay, they also increase your metabolism and help you lose weight. find out exactly how
• Include fruits and vegetables into your daily diet.
• Adding condiments like jeera, haldi and ajwain in your food while cooking it is a great way to help digestion. Read about the other health benefits of jeera, haldi and ajwain
• Drink at least eight glasses of water every day. Make sure you have a glass of warm water every morning and before you go to bed. Read about why water is the fuel that keeps your body fit.

Take the natural route to heart health – home remedies that work!

Beating about 1,00,000 times every day, pumping out about 2,000 gallons of blood through blood vessels that together make up a distance of around 60,000 miles – those are some of the characteristics of the human heart when it’s at its peak. Any problem that affects the pumping ability of the heart is likely to cause it to work even harder; when this happens, it paves the way for heart disease that is potentially life-threatening. So, it’s important to ensure your heart stays healthy through regular exercise and by eating the right type of food. Several herbs also promote heart health and you would do well to consider adding them to your diet.

Garlic

One of India’s wonder plants, garlic has a host of medicinal properties that make it a truly miraculous herb. Studies have found that a single clove of garlic consumed every day can help to reduce the production of ‘bad’ LDL cholesterol, raise the production of ‘good’ HDL cholesterol and also keep blood pressure within normal limits. Some researchers have also found that people who are regular consumers of garlic are more likely to have better blood circulation and lesser chances of harmful blood platelet aggregation.

Cayenne

You probably use cayenne to spice up your curries but did you know that it’s also good for the heart? This spice contains a substance called capsaicin that has been shown to improve the elasticity of the blood vessels, helping them stay healthy. More importantly, it reduces the chances of blood clot formation and also lowers levels of LDL cholesterol. Overall, cayenne improves the functioning of the cardiovascular system and keeps blood pressure within the normal range.

Ginger

Although it’s best known for its digestive and anti-flatulent properties, ginger is increasingly gaining recognition as a herb that promotes heart health. Studies have shown that ginger is capable of preventing formation of clots, improving blood circulation and lowering LDL cholesterol levels. In fact, certain laboratory studies have found ginger to be more effective than the drug aspirin as a blood clot preventer.

Green Tea

Green tea is prepared from unfermented tea leaves that have a slight bitter flavour. When compared to black tea, green tea is rich in an antioxidant substance called epigallo catechin gallate. This antioxidant has been found to improve the health of the cells that form the innermost lining of the blood vessels and the heart. Studies have also shown that green tea reduces the formation of ‘bad’ cholesterol and prevents rise in blood pressure. Regular consumption of about 3 to 4 cups of green tea per day is believed to keep the heart and blood vessels in good shape, and can help you cut down on the risks of developing heart disease.

Arjuna Bark

The bark of the Arjuna tree contains several important chemical constituents such as tannins, triterpenoid saponins and flavonoids and these have been found to have a cardio-protective action. According to Ayurveda, Arjuna is said to be a strong cardiotonic drug. Now, researchers are finding that extracts from Arjuna bark can act as well as nitroglycerine during an angina attack; they also help to lower LDL cholesterol, raise HDL cholesterol and reduce blood pressure. A small bark piece can be soaked in water overnight and then boiled in the morning to yield a decoction. The same bark piece can be dried and used for three consecutive days. Drinking this decoction regularly will help to maintain a healthy heart function.

Commiphora wightii

Since ancient times, Guggul has been used in Ayurveda for its actio

n against obesity and arthritis and to improve heart function. Research shows that the resin of the guggul tree contains ketonic steroid compounds called guggulsterones and these have the ability to reduce the cholesterol-containing plaque that builds on the inner walls of the arteries. Guggul also helps to increase the metabolic rate of the body and this is useful for weight loss, which in turn ensures a healthy heart. Laboratory studies have shown that Guggul can reduce LDL cholesterol, raise HDL cholesterol and reduce the tendency of platelet aggregation and therefore, it is an important natural remedy to prevent coronary artery disease. According to Ayurveda, it’s not administered along but is prescribed in combination along with other herbs in the form of Kaishore Guggul, Yogaraja 

Guggul or Triphala Guggul.

An important point to be considered here is that remedies such as garlic, cayenne, ginger and green tea can be made a part of your regular diet; however, when it comes to using Arjuna or Guggul, it is best to take the advice of a qualified Ayurvedic practitioner before you begin. Use these herbs in combination with a nutritious diet and appropriate exercise and keep your stress levels low and you are sure to have a healthy heart that stays vibrant and healthy for many years to come.

Top 6 natural remedies to keep your liver healthy

The liver is one of our body’s busiest organs, with a role to play in most of the biochemical processes that sustain life. It produces bile that is vital to digestion, produces plasma proteins, stores iron, regulates the clotting of blood, synthesizes cholesterol, stores glucose as glycogen, regulates the levels of amino acids in blood, is involved with clotting of blood, removes toxins from the body and produces immune factors that help prevent infections. With our modern-day food and lifestyles (think greater junk food, alcohol, smoking, stress and medication) we put a greater pressure on our liver and this can cause several health problems right from allergies and migraines to obesity and indigestion. Here are a few herbal remedies that can help your liver stay healthy.

Amla or Gooseberry

The Indian gooseberry or amla is known as one of the richest sources of vitamin C. What is less well-known is its ability to keep the liver functioning at optimal levels. This herb has been used extensively in Ayurveda for treatment of a sluggish liver; now researchers are finding in laboratory studies that extracts from amla have liver-protective function. However, there is no clear indication of whether it is useful to treat hepatitis B infection. Amla is one of the important components in Chyawanpraash that has immunity boosting, digestive and liver-protective action. The best way to consume it is raw as small pieces in your salad or by making a raitha with grated amla and curd. Here are amazing health benefits of amla.

Jethimad or Licorice

People with non- alcoholic fatty liver disease show increased levels of the transaminase enzymes called ALT and AST. Studies have found that the use of licorice (Jethimad or Mulhati in Hindi) extracts led to reduced concentrations of these enzymes indicating that licorice has beneficial effects on the liver. Although licorice is more well-known for its sweet taste and anti-ulcer action, it has been used in Ayurvedic remedies to cure liver ailments. Licorice is available at stores selling Indian medicinal herbs; get the root, powder it at home and make a tea by pouring boiling water into the powder, steeping for a few minutes and then straining the liquid.

Amrith or Guduchi

Yet another herb that Ayurveda considers to have rejuvenating properties, Amrith is commonly grown in many kitchen gardens. It is said to have the ability to clear toxins from the liver as well as strengthen its functioning; more importantly, it does not cause any significant complications even on using long-term. However, Ayurvedic physicians warn that using this herb can precipitate a liver crisis if the patient has a large amount of toxins in the liver; therefore, it is best to use this only under an Ayurvedic practitioner’s guidance.

Haldi or Turmeric

Full of valuable antioxidants, turmeric is an important herb that improves liver health. No wonder then that people in Asian countries use it so extensively in their cooking. Now, it is being recognized even in western countries for its liver-protective value. Some studies have also found that the antiviral action of turmeric is effective in preventing the multiplication of the viruses causing hepatitis B and C. The easiest way to take turmeric is to include it in your cooking; you can also make it a practice to drink a little turmeric-flavoured milk on a regular basis to get its benefits. Here are more health benefits of turmeric.

Flaxseeds

Certain receptor sites normally bind hormones and keep them circulating in the blood. This puts a strain on the liver which has to filter out these excess hormones. Studies have found that the phytoconstituents in flaxseeds have the capacity to bind with such receptor sites and this prevents hormonal binding, and this means less work for the liver. Just sprinkling a few crushed or whole flaxseeds on your toast, salad or cereals can help you make use of their liver-protective effect. Read more health benefits of flaxseeds.

Vegetables

Certain vegetables contain ingredients that help the liver secrete greater concentrations of important enzymes; in turn, these enzymes help to excrete potential carcinogens (cancer-causing substances) from the body. Beet, cabbage, carrot, broccoli, onion and garlic are important vegetables with such an action. Broccoli, onion and garlic are believed to provide sulfur to the body; this helps in the detoxification reactions the liver carries out and prevents damage to the liver. Read more about foods that can keep your liver healthy.

Along with the use of these natural remedies, it is also important to avoid foods that cause damage to the liver. Here are 10 things that can cause liver disease. If you eat foods that are highly processed with a large number of additives, or if you take too many medications, your liver has to work overtime to tackle this greater chemical load and this can cause damage. Food that is rich in hydrogenated oil, high fructose corn syrup, artificial sweetening agents and alcohol are some of the other substances that can put a greater load on your liver. Along with consuming of liver-protective herbs, it is also important to make sure you avoid the foods that cause it harm.

Top 9 health benefits of radish or mooli

 


Radish or mooli has long been used in Indian households to add flavour to curries or to make mouth-watering mooli paratha. Grown underground, this white tuber is packed with nutrients, vitamins and antioxidants that can not only add years to your life but can help you fight diseases like cancer and diabetes. Here are nine reasons why you should include this edible root into your diet.

Reduces your risk of cancer

Cancer is a highly feared disease, but unfortunately it is not very uncommon these days. Radish contains phytochemicals that have anti-carcinogenic properties. Additionally, they have vitamin C which helps keep your body and cells healthy, thus keeping cancer at bay. (Read: Top 10 food habits to prevent cancer)

Keeps your blood pressure in check

Radish has anti-hypertensive properties that help control hypertension or high blood pressure. Containing potassium, radish helps in countering the ill-effects of a diet high in sodium thus keeping your blood pressure in check. (Read: Eat radish to beat high BP)

Good for diabetics

Insulin, a hormone secreted by the pancreas is responsible in the absorption of glucose. Diabetics are either unable to absorb the insulin their body produces or unable to produce insulin at all. Because of this, they cannot eat sugary or starchy foods. High in fibre, and with a low glycaemic index, diabetics can enjoy radish as it doesn’t cause blood sugar levels to rise.

Beats cold and cough

If you’re prone to constant cough and cold, it might be a good idea to include radish in your diet. The vegetable has anti-congestive properties which helps in clearing the mucus formed in your throat. Additionally, radish also improves your immunity which keeps infections that lead to cold and cough at bay!

Helps you recover from jaundice

Radish is powerful when it comes to eliminating toxins. This helps keep your liver and stomach in mint condition. What makes radish effective in controlling jaundice is that it helps regulate the amount of bilirubin in the blood and increases the oxygen supply within the body. This helps keep a check on the destruction of red blood cells caused by jaundice.

Fights constipation

Most people will have battled constipation in their life and it is definitely not a pleasant condition to be in. Radish has a high fibre content which helps clear the food stuck in your colon. Additionally, it helps facilitate the secretion of bile which again is good for your digestive system. (Read: Home remedies for constipation)

Helps with weight loss

Radish is extremely low in calories, and the fibre content in them leaves you feeling fuller. With a single 100g serving containing just 16 calories, radish can be a part of any weight loss diet.

Relieves the sting of an insect bite

Insect bites can be very irritating and if not treated, they can lead to further complications. Radish has anti-priuritic properties which makes it an effective cure for such bites. Radish juice can also be used to bring down inflammation, reduce pain and soothe the bitten area. (Read: No stings attached! Home remedies for insect bites)

Keeps you looking younger

Containing vitamin C and antioxidants, radish can be eaten to prevent your skin from free-radical damage. You can even apply crushed, raw radish on your skin as it has cleansing properties.